Bodyweight Overhead Squat Alternative
12 substitute exercises that target the same muscles
Kettlebell Swing
Kettlebell Hang Clean
Barbell Full Clean
Burpee Long Jump with Push-Up
Barbell Clean Deadlift
Cluster
Jump on Fit Box
Thruster
Marching on Spot Press
Sprint
Butt Kick and Jumping Jack
Downward Dog Sprint
Criteria used to find exercise alternatives
Same target muscles
We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.
Full muscle overlap
Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.
Equipment considered
Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.
What the Bodyweight Overhead Squat trains
Primary Gluteus Maximus Quadriceps
Secondary Deltoid Anterior Erector Spinae Hamstrings Rectus Abdominis
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